Do you want to feel like you’re riding an ebike at your next race? Then it’s time to start doing the workout everycyclist loves to hate —VO2 max-boostingsweet spot intervals. Read on to learn more about this kind of training and how you can integrate it into yourtraining plan for big gains.
Sweet spot training is maintaining a certain percentage of yourfunctional threshold power (FTP) for a predetermined length of time, repeatedly, during a cycling workout. Before you jump intointerval training, you need to complete aFunctional Threshold Power (FTP) test. There are multiple ways to complete this test, but it’s typically done on an indoor trainer so you can focus on your effort. The most “traditional” way to conduct the test is towarm up for 20 minutes, then ride as hard as you can for 20 minutes while trying to sustain an even output the entire time. If you’re reading this and thinking it sounds terrible, that’s because it is! When you’re done with your 20-minute effort,cool down for 20 minutes. You will then take 95% of that value to determine yourFTP. This can be done via apower meter, orheart rate monitor. Aside from just calculating yourFTP, you can use the data you gain to determine all of yourtraining zones.
→ Aim for 85–95% of yourFTP forsweet spot intervals.
Since it straddles the line between zone 3 (tempo) andzone 4 (threshold),sweet spot training works on your muscles and lungs without totally emptying your tank. That means you’ll benefit from improved muscular endurance and aerobic capacity as you balancesweet spot training with the rest of your weekly workouts.
Pro athletes aside, none of us have unlimited time to commit to exercise each week, which means most of us are in the market for short workouts that pack a big punch. Sweet spot can be a highly efficient way to both build up your base fitness and sharpen your aerobic fitness. Just 4–6 hours ofsweet spot intervals per week can give you the same benefit as 20 hours of zone 2 training.
Like with any interval workout, it’s important to get in a goodwarm up so that your legs and lungs are ready for exertion. Aim towarm up for at least 20 minutes of tempo riding. If you really want to get your blood pumping, add a set of “ladder intervals” in which you ride progressively faster for the second half of thewarmup.
After a short breather, begin yoursweet spot intervals. Start with 8 minutes on with 4 minutes of zone 2 riding for active recovery. Repeat 3–4 times. As your fitness improves, you’ll be able to increase the length ofsweet spot intervals or number of sets you do while minimizing rest in between.
At the end of your workout,cool down with 10–20 minutes of easy spinning. Minimize resistance to flush out lactic acid.
Start by completing yoursweet spot sessions on a stationary indoor trainer so you can get used to how they feel.
Once you have some experience, you can move these workoutsoutside. Look for roads that aren’t busy and don’t have many intersections. Avoid bike trails as those can be busy with slower-movingcyclists and pedestrians.
In terms of intensity,sweet spot intervals should feel like a 7/10.
Take some quick-digestingcarbohydrates 30 minutes before your workout.
Compile a playlist of confidence-inspiring bangers to help you keep a positive attitude and crush your intervals.
Take the next step in your training regimen: Try any BRL Sports supplement risk-free! If our natural nutritional products aren’t the best you’ve ever used, simply return your purchase for a 100% refund — no questions asked!
If you’re trying to qualify for the 2025 Boston Marathon or thinking about racing it one day, pay attention to these key steps and you’ll be toeing thestart line on April 21, 2025 or later!
